Menstrual cycles – a very normal and natural part of a woman’s life, but have you ever noticed an urge to devour chocolate or a bag of potato chips before your period starts? These intense food cravings are commonly associated with premenstrual syndrome (PMS). Now, it’s not something every woman experiences, but for the ones who do, it can be quite frustrating and even lead to unhealthy eating habits.
While it’s perfectly normal to indulge in some comfort food every now and then, excessive indulgence can take a toll on your overall health. Therefore, it’s essential to understand what causes these PMS food cravings and how to manage them in a healthy way. In this blog, I will be discussing the common triggers of PMS food cravings and some effective ways to manage them, so keep reading!
Understanding PMS Food Cravings
Before we dive into the causes of PMS food cravings, it’s important to understand what PMS actually is. Premenstrual syndrome (PMS) refers to a range of physical and emotional symptoms that occur before your period starts. These can include bloating, mood swings, breast tenderness, fatigue, and, of course, food cravings.
So why do these food cravings occur? One theory suggests that the hormonal changes during your menstrual cycle can affect certain neurotransmitters in your brain, such as serotonin and dopamine. These neurotransmitters are responsible for controlling mood and appetite, so when they fluctuate, it can lead to increased cravings for certain foods.
Another possible reason is that women tend to crave comfort foods during times of stress or discomfort, and PMS symptoms can certainly be uncomfortable. This explains why we tend to crave foods high in sugar, fat, and salt during this time, leading to weight gain during the period.
Identifying Common Triggers
While the exact cause of PMS food cravings is not fully understood, there are some common triggers that may be responsible for these intense cravings. By identifying these triggers, you can better manage your cravings and make healthier choices.
- Hormonal Imbalance: As mentioned earlier, fluctuations in hormones can play a role in PMS food cravings. This is why some women may experience more intense cravings than others.
- Stress: Stress can lead to emotional eating, which often involves reaching for unhealthy comfort foods. Women who experience high levels of stress before their period may be more prone to PMS food cravings.
- Nutrient Deficiencies: Certain nutrient deficiencies, such as vitamin D and magnesium, have been linked to increased PMS symptoms and food cravings. It’s important to ensure you’re getting sufficient of these nutrients through a balanced diet or supplements.
Managing PMS Food Cravings
Now that we know some common triggers for PMS food cravings let’s discuss some effective ways to manage them in a healthy way.
Focus on Balanced Meals
The first step in managing PMS cravings is to make sure you’re eating balanced meals throughout the day. This means including all food groups – protein, carbohydrates, and healthy fats – in your meals. A well-balanced meal will keep you full and satisfied, reducing the chances of reaching for unhealthy snacks.
Incorporate Whole Foods
Whole foods, such as fruits, whole grains, vegetables, and lean proteins, are packed with essential nutrients that can aid in regulating hormone levels and reduce PMS symptoms. By incorporating more whole foods into your diet, you may notice a decrease in food cravings.
Stay Hydrated
Dehydration can often be mistaken for hunger, leading to unnecessary snacking. Make sure you’re drinking enough water throughout the day to stay hydrated and quench your thirst.
Find Healthy Alternatives
If you do have a strong craving for a specific food, try finding a healthier alternative. For example, rather than reaching for a bag of chips, you may opt for air-popped popcorn or homemade sweet potato fries. This way, you can still satisfy your cravings without sacrificing your health.
Practice Mindful Eating
During times of PMS, it’s important to practice mindful eating. This means understanding your body’s hunger and fullness cues rather than turning to food for emotional comfort. Before reaching for a snack, ask yourself if you are truly hungry or just craving something out of habit or emotion.
Get Regular Exercise
Now, you may be thinking, how can exercise help with PMS food cravings? Well, regular physical activity has been shown to decrease levels of stress hormones and increase endorphins, which can improve mood and decrease food cravings. Plus, exercise is great for your overall health!
To Conclude
PMS food cravings are a common occurrence for many women, but they can be managed in healthy ways. By understanding the triggers and implementing some of the tips mentioned above, you can reduce your cravings and make healthier choices during this time. If you are on your weight loss journey, it’s important to not let these cravings derail your progress. To get the best results, you may join my weight loss programs in Spokane, together, we can work towards achieving a healthy weight and lifestyle. Remember, girl, you are strong, and you got this! Let’s conquer those PMS food cravings together and make your weight loss goals a reality.
